Lower Pec

[Sixguns]

What else besides decline bench will help with lower pec growth? Declines hurt my shoulder so I am looking for something else to do. It seems that my upper pec is the only part im seeing growth.

 

[blackdogdeek]

Dips?

 

[Zivic]

What else besides decline bench will help with lower pec growth? Declines hurt my shoulder so I am looking for something else to do. It seems that my upper pec is the only part im seeing growth.

usually flat or incline are what most people have problems with so it is kind of odd to hear you have issues with decline. Flat bench should hit it decently. if not, try a lesser decline. it doesn't take much angle to vary the load. I would personally move to a lesser decline and use the dumbbells. Slight change in hand position might be all you need. In addition, start doing rotator cuff exercises if you already aren't

other than that, you can do dips, but I think they would be harder on your shoulders... and then there are db or cable flies, but I am not a fan of them.

 

[Sixguns]

usually flat or incline are what most people have problems with so it is kind of odd to hear you have issues with decline. Flat bench should hit it decently. if not, try a lesser decline. it doesn't take much angle to vary the load. I would personally move to a lesser decline and use the dumbbells. Slight change in hand position might be all you need. In addition, start doing rotator cuff exercises if you already aren't

other than that, you can do dips, but I think they would be harder on your shoulders... and then there are db or cable flies, but I am not a fan of them.

Dips are out as I think they were the issue with my shoulder. I only use DBs because they allow me to keep elbows close and I have always felt like I get a better workout over using a BB. Ill try a lesser decline next week and see how it goes since I havent tried a decline in a long time due to the shoulder.

 

[Zivic]

Dips are out as I think they were the issue with my shoulder. I only use DBs because they allow me to keep elbows close and I have always felt like I get a better workout over using a BB. Ill try a lesser decline next week and see how it goes since I havent tried a decline in a long time due to the shoulder.

what's going on with your shoulder? I have had issues with my shoulders but I am not having the issues you seem to be... I would try to get them resolved, rather than work around them if they are troubling you that much

 

[Sixguns]

what's going on with your shoulder? I have had issues with my shoulders but I am not having the issues you seem to be... I would try to get them resolved, rather than work around them if they are troubling you that much

Already did about 6 months ago. Doc said my bicep tendon frayed a little which is weird that it only hurts from doing chest workouts. Did PT and followed all instructions about lifting again. I stay away from things that I know hurt to let it heal. Said it could take up to a year to fully heal and that exercise will help.

 

[Zivic]

Already did about 6 months ago. Doc said my bicep tendon frayed a little which is weird that it only hurts from doing chest workouts. Did PT and followed all instructions about lifting again. I stay away from things that I know hurt to let it heal. Said it could take up to a year to fully heal and that exercise will help.

bicep tendon is very common benching injury. sometimes you might feel pain when doing standing arm curls, where you tighten the shoulder

 

[NickelPlate]

Try mixing it up a bit. Do some squeezing exercises like dumbell flys in addition to bench press and my personal favorite is the dumbell press.

http://scoobysworkshop.com/chest-exercises/

 

[Pantlegz]

I've read that cable flys are much easier on the shoulder than DB flys. I know I'm not fond of DB flys and I don't have shoulder issues.

 

[pauldun170]

What else besides decline bench will help with lower pec growth? Declines hurt my shoulder so I am looking for something else to do. It seems that my upper pec is the only part im seeing growth.

If declines hurt your shoulder, I'd worry less about growth and more about form. Elbow\arm\hand positioning on decline bench AND flat bench are very important. Your shoulder could be shot because of the way you other upper body exercises.

If your form is "by the book", I'd switch to something like Wendler-esque 5\3\1 style sets on either decline barbell or decine dumbell bench and start on a schedule where the 1rm is 75% (or lower) of your actual 1rm max OR 80% (or lower) of the weight that will initiate shoulder pain when decline benching with perfect form.

That should be a nice little "reset" and also give your shoulder enough time to heal.

Take seriously the 1 year estimate to heal.